Heart-Healthy Chicken Karaage
Discover a guilt-free twist on a Japanese classic with our **Heart-Healthy Chicken Karaage**! This lightened-up version swaps the traditional deep-frying for a pan-seared technique using just a touch of heart-friendly canola oil, delivering the same crispy, golden exterior you love without the extra calories. Marinated in a zesty blend of low-sodium soy sauce, grated ginger, garlic, rice vinegar, and lemon juice, these tender chicken breast bites are packed with vibrant, umami-rich flavors. Coated in whole-wheat flour and cornstarch for added crunch, this dish is perfect for those who want a healthier, high-protein alternative to fried chicken. Ready in under 40 minutes, it’s ideal for busy weeknights! Serve hot and finish with a sprinkle of green onions and sesame seeds for a flavorful, wholesome meal that’s as nutritious as it is satisfying. Perfect for fans of lightened-up global cuisine and those looking for heart-healthy recipes!
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Recipe Information
Ingredients
- 500 grams Chicken breast
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Grated ginger
- 1 clove Minced garlic
- 1 tablespoon Rice vinegar
- 2 teaspoons Lemon juice
- 4 tablespoons Whole-wheat flour
- 2 tablespoons Cornstarch
- 0.5 teaspoon Black pepper
- 3 tablespoons Canola oil
- 2 tablespoons Green onions (for garnish)
- 2 teaspoons Sesame seeds (for garnish)
Instructions
Cut the chicken breast into 1-inch pieces and set aside.
In a bowl, combine the low-sodium soy sauce, grated ginger, minced garlic, rice vinegar, and lemon juice. Add the chicken pieces to the marinade, mix well, and let it marinate for 15 minutes.
In a shallow dish, mix the whole-wheat flour, cornstarch, and black pepper.
Remove the chicken pieces from the marinade, allowing the excess to drip off, and coat each piece evenly in the flour mixture.
In a large non-stick skillet, heat 1.5 tablespoons of canola oil over medium-high heat.
Add half of the chicken pieces to the skillet, making sure not to overcrowd, and cook for approximately 3-4 minutes on each side or until golden brown and cooked through.
Remove the cooked chicken from the skillet and place it on a plate lined with paper towels to drain any excess oil.
Wipe the skillet with a paper towel and add the remaining 1.5 tablespoons of canola oil. Cook the remaining chicken pieces in the same manner.
Serve the chicken karaage hot, garnished with chopped green onions and sesame seeds.
Nutrition Facts
Calories |
1333 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.6 g | 82% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 13.1 g | ||
| Cholesterol | 430 mg | 143% | |
| Sodium | 2704 mg | 118% | |
| Total Carbohydrate | 43.7 g | 16% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 0.7 g | ||
| Protein | 149.5 g | 299% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 144 mg | 11% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1607 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
